CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP:
10 landmine squat
12 box jump
24 DB SH2OH
L2: 35/20+
3 minutes rest
11 minute AMRAP:
8/6 calorie assault bike
12 KB SWING
24 KB lunges
L2: G/Y
3 minutes rest
11 minute AMRAP:
10 slam ball
12 shoulder tap
24 bicycle crunches